Q: Cheesesteak ,
PAX: Blair Witch, Denny’s, Cheesesteak, HuggyBear
FNGs: None
COUNT: 4
CONDITIONS: 45 and clear
WARMUP:
Moroccan night clubs X 15
Good Mornings x 15
Side Straddle Hops X 15
Weed Pickers x 15
Drunken hillbilly X 10
THE THANG:
1st and 10
100 yards marked at 10 yard increments.
– Perform 10x Bonnie blairs (jumping lunges) , 1x Burpee (11’s) at the 10, sprint the remaining 90 yards. Recovery sprint back to the 20. Perform 9x Bonnie Blairs, 2x burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed.
– pick up the 6 when done
Recovery mosey back to start
Welsh Dragon down the field, stopping at each cone
– 5x Merkin, 5x plank jack, 5x shoulder tap, 5x mountain climber
– Decrease rep by 1 at every other cone, stopping at 1
MARY: not quite Mary, but finished with this cooldown:
Pax ring of fire:
Crunchy frogs, LBC’s, Rocky Balboas, and ISO Plyo hold.
Plank work (last 5 min) – hold plank throughout
5x merkin
10x shoulder taps
10x plank jacks
10x merkin
ANNOUNCEMENTS:
Done
COT:
COT done – prayed for endurance and wisdom with business decisions.
Shared from Galatians 6 on brotherhood and staying in the shield lock:shield:
“Brethren, if a man is overtaken in any trespass, you who are spiritual restore such a one in a spirit of gentleness, considering yourself lest you also be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks himself to be something, when he is nothing, he deceives himself. But let each one examine his own work, and then he will have rejoicing in himself alone, and not in another. For each one shall bear his own load.”
Galatians 6:1-5 NKJV
bible.com/bible/114/gal.6.1-5.NKJV
